abdominal exercise wheel roll your way to perfect abs
Among various muscle training exercises, developing abs is the top choice for many fitness enthusiasts.
Well-defined and sculpted abs not only look good but also help enhance core strength, maintaining the health and integrity of the lower back and abdomen.
Many fitness enthusiasts overly rely on crunches and sit-ups to train their abs. These exercises primarily involve repetitive contraction of the rectus abdominis, and most importantly, you cannot achieve a six-pack or eight-pack abs through endless sit-ups and crunches.
Today, we introduce a very useful small piece of equipment for training abs—the ab wheel.
Also known as the ab roller, it is a very simple fitness tool mainly used for training abs. It is highly popular among fitness enthusiasts due to its high intensity and quick results.
The ab wheel is a challenging body stability exercise that can serve as the foundation for many movements. It can train many key muscles in the body with just one exercise (e.g., rectus abdominis, external oblique, pectoralis major, serratus anterior, gluteus maximus, biceps femoris, etc.).
Recent studies have shown that this type of exercise is more effective in training the rectus abdominis and oblique muscles than sit-ups and crunches.
Let's roll with the following 5 ab wheel exercises to sculpt well-defined abs.
Ab Wheel Rollout
Target Areas: Core muscles, shoulder muscles
1. Kneel down, hold the wheel's axle with both hands, keep your back straight, and avoid raising your hips too high.
2. Tighten your abdomen, support with your knees, roll the ab wheel forward with control, and then pull it back.
3. Repeat for the specified number of times.
Kneeling Ab Wheel Fold
Target Areas: Core muscles, shoulder muscles, arm muscles
1. Place your hands on the ground shoulder-width apart, and place your feet on the ab wheel.
2. Fold your torso by bringing your knees towards your chest, then return to the starting position.
3. Repeat for the specified number of times.
Ab Wheel Plank
Target Areas: Core muscles, shoulder muscles
1. Place your hands on the ground and your feet on the ab wheel.
2. Support your forearms and crawl forward, keeping your back straight and avoiding sagging.
3. Repeat for the specified number of times.
Ab Wheel Push-Up with Straight Leg Fold
Target Areas: Core muscles, shoulder muscles, arm muscles
1. Place your hands on the ground shoulder-width apart, and place your feet on the ab wheel.
2. Slowly lower your body, exhale and push your body up. Fold your torso by bringing your knees towards your chest, then return to the starting position.
3. Repeat for the specified number of times.
Ab Wheel Double-Leg Glute Bridge
Target Areas: Core muscles, glute muscles
1. Lie on your back, place your feet on the ab wheel, extend your arms on the ground parallel to your body.
2. Use your legs to pull the ab wheel back while lifting your pelvis until your torso is aligned with your thighs. Hold for a certain time, then lower your body.
3. Repeat for the specified number of times.
- Content from -
"Fitness Calendar 2019" published by People's Posts and Telecommunications Press